Researchers looked at 58 people with obstructive sleep apnea (a condition where breathing stops during sleep) to see how healthy their hearts were. They used a checklist called Life’s Essential 8 that looks at eight important things: diet, exercise, smoking, sleep, weight, blood pressure, cholesterol, and blood sugar. Most patients weren’t exercising enough and weren’t eating well. On average, their heart health score was in the middle range—not great, but not terrible. The good news? If these patients improved their diet, exercised more, and got better sleep, they could significantly lower their risk of heart problems.
The Quick Take
- What they studied: How healthy the hearts of people with sleep apnea are by checking eight important health factors
- Who participated: 58 people (average age 58 years) who came to a sleep surgery clinic between July 2024 and November 2025. Most were overweight and had moderate to severe sleep apnea.
- Key finding: About 71% of sleep apnea patients had intermediate (middle-range) heart health, 17% had poor heart health, and only 12% had ideal heart health. Most weren’t exercising enough and weren’t eating healthy foods.
- What it means for you: If you have sleep apnea, paying attention to diet, exercise, and sleep quality could help protect your heart. This is especially important because sleep apnea already puts extra stress on your heart.
The Research Details
This was a pilot study, which means it was a small test to see if a bigger study would be worthwhile. Researchers looked at patients who came to a sleep surgery clinic over about 16 months (July 2024 to November 2025). They collected information about eight different health areas using something called Life’s Essential 8, which is a tool created by the American Heart Association to measure overall heart health.
For each patient, they gathered information about what they ate, how much they exercised, whether they smoked, how long they slept each night, their weight, their blood pressure, their cholesterol levels, and their blood sugar levels. They only included patients who had complete information for all eight areas.
They then gave each patient a score based on these eight factors. Scores below 50 meant poor heart health, 50-79 meant intermediate (middle-range) heart health, and 80 or above meant ideal heart health.
This approach is important because sleep apnea is known to increase the risk of heart disease, but doctors don’t usually check all the different heart health factors together in sleep apnea patients. By using Life’s Essential 8, the researchers could see the complete picture of how healthy these patients’ hearts really are, not just one or two measurements.
This is a pilot study, which means it’s smaller and more exploratory than a full research study. The sample size of 58 patients is relatively small, so the results may not apply to everyone with sleep apnea. The study only looked at people who came to one sleep surgery clinic, so the results might be different in other places or in people who don’t need surgery. However, the researchers did collect complete information for all eight health factors, which is a strength.
What the Results Show
The average heart health score for all 58 patients was 64.9 out of 100, which falls in the intermediate (middle) range. This means most of these patients had room for improvement in their heart health.
When broken down by category: only 12% of patients had ideal heart health (score of 80 or higher), 71% had intermediate heart health (score between 50-79), and 17% had poor heart health (score below 50). This shows that the vast majority of sleep apnea patients in this clinic were not in ideal heart health.
Looking at specific factors, more than half the patients (53%) weren’t exercising enough—they were doing 150 minutes or less of exercise per week, when guidelines recommend at least 150 minutes. Even more concerning, 74% of patients had unhealthy or intermediate diet quality, meaning they weren’t eating the kinds of foods that support heart health.
Other measurements showed: average blood pressure was slightly elevated, cholesterol levels were higher than ideal, blood sugar levels suggested some patients might be at risk for diabetes, and patients were sleeping only about 6.4 hours per night on average (less than the recommended 7-9 hours).
The study found that patients’ average fasting blood sugar was 103.6 mg/dL, which is higher than the normal range and suggests some patients may be developing prediabetes or diabetes. Their HbA1c (a measure of average blood sugar over three months) was 5.7%, which is in the prediabetic range. Non-HDL cholesterol (the ‘bad’ cholesterol) averaged 116 mg/dL, which is higher than ideal. These findings suggest that metabolic health (how the body processes food and energy) is a significant concern in this population.
Previous research has shown that sleep apnea increases heart disease risk, but this study is one of the first to comprehensively evaluate all eight heart health factors together in sleep apnea patients. The intermediate heart health scores align with what doctors would expect—sleep apnea patients typically have more heart risk factors than the general population, but not all of them have severe problems. The high rates of inadequate exercise and poor diet quality match what other studies have found in sleep apnea populations.
This was a small pilot study with only 58 patients from one clinic, so the results may not apply to all people with sleep apnea. The study only included patients who had complete information for all eight health factors, which might have excluded some patients and made the group not fully representative. The study was done at a surgery clinic, so these patients may have more severe sleep apnea than people in the general population. The study didn’t follow patients over time to see if improving these factors actually reduced their heart disease risk. Finally, the study couldn’t prove cause-and-effect—it only showed what the current situation is, not why it happened.
The Bottom Line
If you have sleep apnea, focus on these three areas to improve your heart health: (1) Eat a healthier diet with more vegetables, fruits, whole grains, and lean proteins—this is supported by strong evidence. (2) Exercise at least 150 minutes per week (about 30 minutes, 5 days a week)—this is a well-established recommendation. (3) Aim for 7-9 hours of sleep per night—this is important for both sleep apnea management and heart health. Additionally, have your blood pressure, cholesterol, and blood sugar checked regularly, and work with your doctor on any sleep apnea treatment. These recommendations are based on solid evidence, though this particular study is small and preliminary.
Anyone with obstructive sleep apnea should pay attention to these findings, especially if they’re overweight, have high blood pressure, or have a family history of heart disease. People who are considering sleep apnea surgery should know that improving lifestyle factors might help them avoid surgery or improve their results. People without sleep apnea but with multiple heart risk factors should also consider these recommendations. However, these findings are most relevant to adults; the study didn’t include children or teenagers.
You might notice improvements in how you feel (more energy, better sleep) within 2-4 weeks of making changes. However, improvements in blood pressure, cholesterol, and blood sugar typically take 3-6 months to show up in blood tests. Significant reductions in heart disease risk usually take 6-12 months or longer of consistent healthy habits.
Want to Apply This Research?
- Track these three specific metrics weekly: (1) Minutes of exercise completed (goal: 150+ minutes per week), (2) Daily sleep duration in hours (goal: 7-9 hours), (3) Diet quality using a simple 1-5 scale based on how many servings of fruits/vegetables you ate that day. This gives you measurable data on the three most changeable factors.
- Set up app reminders for: a 30-minute walk or exercise session 5 days per week, a consistent bedtime 30 minutes earlier than usual, and a daily check-in to log one healthy meal. Start with just one of these changes, then add the others after two weeks.
- Use the app to create a simple 8-factor heart health dashboard that mirrors Life’s Essential 8. Check in monthly with your doctor to update blood pressure, cholesterol, and blood sugar readings. Track exercise minutes and sleep hours daily. Review your overall progress every 3 months to see if your scores are improving.
This study is a small pilot study and should not replace medical advice from your doctor. If you have sleep apnea, talk to your healthcare provider before making major changes to your exercise routine or diet. The findings suggest that lifestyle improvements may help, but this study did not prove that these changes will prevent heart disease. Always consult with your doctor about your individual heart health risks and the best treatment plan for your sleep apnea. This information is for educational purposes only and is not a substitute for professional medical diagnosis or treatment.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.